black-eyed pea & okra stew

Plant-Based | Low-Sodium | High-Fiber | Budget-Friendly
Servings: 4
Prep Time: 10 min | Cook Time: 30 min

Packed with fiber, plant-based protein, and Southern-inspired flavors, this recipe is great for a weeknight dinner.

Ingredients:

• 1 tbsp vegetable oil (or olive oil)
• 1 small onion, chopped
• 2 cloves garlic, minced
• 1 cup frozen or fresh okra, sliced
• 1 can (15 oz) no-salt-added black-eyed peas, drained and rinsed
• 1 can (14.5 oz) no-salt-added diced tomatoes
• 1/2 cup low-sodium vegetable broth or water
• 1/2 tsp smoked paprika
• 1/2 tsp thyme
• 1/4 tsp black pepper
• 1/4 tsp cayenne pepper (optional)
• 1/2 tsp apple cider vinegar (optional, for brightness)
• 1/4 cup chopped fresh parsley or collard greens (optional)

Instructions:

1. Heat oil in a large pot over medium heat. Add onion and garlic, sauté until soft (about 5 minutes).
2. Add okra and cook for 5 minutes, stirring occasionally.
3. Stir in black-eyed peas, tomatoes, broth, and spices.
4. Bring to a simmer and cook uncovered for 15–20 minutes, until flavors meld and okra is tender.
5. Stir in vinegar and greens (if using) just before serving.

Serving suggestions:

• Serve over brown rice, quinoa, or with a slice of whole grain cornbread.
• Add a side of steamed cabbage or baked sweet potato for a complete meal.

Nutrition highlights:

• Black-eyed peas are rich in fiber, potassium, and plant protein.
• Okra supports digestion and is low in calories.
• This dish is naturally low in sodium and saturated fat, supporting heart health.